Sunday 191013 – Beginner

Strength
A1. Bench Press 4×12, building
A2. Tempo Pull Up (20X1) 4×2-3 reps shy of failure

Conditioning
7 minute AMRAP:
7 Hang Muscle Cleans (95/65)
7 Burpees Over Bar
28 Double Unders

Here’s what’s on tap for Monday and Tuesday’s Beginner classes:

Please note on Monday 10/14 we are running a bank holiday schedule. Please check the schedule on Zen Planner before heading into the box!

Monday 10/14
Strength
10 sets of 1 Snatch Deadlift + 1 Power Snatch 1 inch off the Floor, building

Partner Conditioning
12 minute AMRAP:
8 Deadlifts (135/95)
16 Air Squats (Rx+ Wall Balls 20/14)

Note: Alternate rounds with your partner.

Tuesday 10/15
Strength
Overhead Single Arm Contralateral Split Squat 4×6-8/side, building

Conditioning
3 rounds of 2 minute AMRAP:
10 Alternating Hang Dumbbell Snatches (50/35)
10 Alternating Reverse Lunges (Rx+ Weighted)
10/8 Calorie Row

Rest 2 minutes

Note: Pick up where you left off each round.